Thursday Workout: Muscle Up, 3 Rounds

  • 1. The June “First-Friday” Potluck is this week at the gym!  Come hang out Friday after evening classes finish up (~630PM), bring something to throw on the grill and a side to share, and unwind after the week!  See you there: RSVP Here
    2. A few people are planning to make up “Murph” this Saturday, starting at 10AM. If you want to do the WOD, the gym will be open by 930AM so you can come in and warm up and be ready to go at 10.  Thanks!



Spend 10-15 Minutes working on Muscle Ups (bar or ring)

Notes: If you are proficient at muscle ups, practice perfecting the kip and take 2-3 attempts at a max rep set on rings or bar.

Scale using band (for bar mu work), or work on transitions on box or by setting rings lower.


Level 1

3 Rounds for Time:

  • V-Up x 15
  • Lunge x 20 (10/side)
  • Run x 250m

Level 2

3 Rounds for Time:

  • Toe to Bar x 15
  • Lunge x 30 (15/side)
  • Run x 400m

*”Diane” tomorrow – if your hammies/low back are tight, spend some time mobilizing today so that you are better prepped for tomorrow.


  1. First Friday June Potluck!  June 3 – RSVP Here
  2. Yoga with Leslie! June 19 at 12:30PM at the gym – RSVP Here

4 thoughts on “Thursday Workout: Muscle Up, 3 Rounds

  1. 3 mu
    10:59 rx

  2. 11:53 (V-Ups, 400m row)

  3. 3 ring mu’s (singles), few bar mu’s

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